Concentration Curls

Instructions

1. 1.Sit on a flat bench with your legs spread apart. Hold a dumbbell with your weaker arm and place your elbow on your inner thigh with your other arm perched on the other thigh. This is your starting position.
2. 2.Holding your upper arm and elbow stationary, curl the dumbbell up, moving the forearms only.
3. 3.Squeeze the bicep at the top of the movement, then slowly lower back to the starting position.
4. 4.Repeat for as many repetitions as required.
5. 5.Repeat the action on the other side.

Tips

• Slightly bend your arms at the bottom of the movement to keep tension in your biceps throughout. Prevent your arms from losing tension when you return to the starting position. You shouldn't let your arms 'hang' at the bottom.
• Perform the reps slowly and in a controlled manner.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

Similar Exercises